Tuesday’s WOD 9/11/12

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800M Time Trial

WOD:

5 Rounds for time:

10 Deadlifts 185/135

25 Squats

Rest 1 minute

Cash-Out:

3 Attempts

For distance -

Standing jump.

For today’s workout we are going to perform an 800M Time Trial.  That means we will run 800 meters as fast as we can.  We have been practicing a few Pose Running Technique drills.  The pose technique is based on the “figure 4″ position (POSE) – soft knee on support leg, weight on the forefoot, opposite ankle directly under the hip with a relaxed ankle. To move forward all you have to do is “FALL” forward.  The goal is to change support legs as quickly as possible by “PULLING” your support foot underneath your hip. The angle of fall AND pull is directly related to your speed.  Run fast, like today’s 800M and your fall should increase and your pull will be higher (ankle closer to hips).

For the workout we are going to perform an easy 5 round interval workout.  This workout is done by performing the couplet of deadlifts and squats as fast as you can, then resting for 1 minute.  The rest is designed to give you a bit of recovery so you can maintain a high intensity throughout.  To score this workout – take your total time and subtract 4 minutes. (The rest periods).

For the cash-out we will see how far we can jump.  From a standing position leap as far as you can.  Mark where the rear of your foot lands.  Take the best distance of the three jumps and post it.  I think we have a measuring tape somewhere…

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